Pilates movements Long Legs
→ thigh from the hip → leg → ankle
Practice group 1: Rear support
Action: The posterior thigh diet. At the same time tightening the buttocks, abdomen, and lower back.
● maintain physical stability.
● not Song Jian.
● stretching arms and legs as far as possible.
● If the wrist injury, and stop practicing.
Action
Sit up, chest, Shoufu, Chen Jian. Legs move forward with the hands placed behind the front pointing fingers, inspiratory.
Action
Breath, will be up to the hip, leave the ground, Bengzhi feet.
Action
Inspiratory. Continue to raise the hip until he showed a long body into a straight slash. Maintain 10 seconds. Breath to action 1.
Repeated 2 to 4 times.
Practice group two: single Tuiti
Action: The thigh from the hip → → leg → ankle, and comprehensive “plastic.”
Action
Prone, palm down, arm Tiejin ground, the elbow is support on the shoulders of the bottom, raised his upper body. Extended legs feet close together, feeling hip tighten.
Action
Breath. 15 leg lift from the ground, not to bend the knee.
Action
15 degrees elevation to maintain posture. Breathing, kick to the right hip; breath, left foot kick to the left hip.
Left repeatedly kicked six to eight times. Moves to relax a breath
Tips
● head and neck, maintain a straight back, not Yang.
● not to Song Jian, bowing.
● remember Shoufu.
● kicking foot, and the other from one leg to consistently maintain 15 degrees.
● thigh and buttocks to make use of the leg strength will be carried from the ground, rather than relying on the strength of the knee.
Practice, neck pain how do?
Neck lie down to rest on one, if you want to continue to train in their minds to put towels Vol.
Pilates movements need to lift many of the neck, but the neck is not actually use force but abdominal strength. Weak muscles began practicing when, after a period of training, abdominal strength increased, it would not feel the pain of the neck.
Remember not to their own bodies and couplets, forced moves easily injured.
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